Yeah I know that feeling! When things were bad with me, I would at times abandon a full cart of groceries in the supermarket and just leave. Even now I avoid shopping on weekends. Too many people, too much commotion, it totally freaks me out. I do go on group bike rides, go to my knitting group, and go to a local pub to knit with friends. But if things get too crowded I start to get anxious and I'm out!
I hope you get to the ocean again. It's not that far from me, but again, right now is probably not the time. Usually spring is great for the beach because you can be alone and enjoy.